6 Landmine Exercises Explosive Results

Key Takeaways

Welcome to AH7, your ultimate destination for fitness tips and exercises that deliver explosive results. In this article, we’re diving into the power-packed world of “6 Landmine Exercises Explosive Results.” If you’re ready to take your workout game to the next level and sculpt your body like never before, you’ve come to the right place. Landmine exercises are like hidden gems in the world of fitness, targeting various muscle groups while keeping the excitement alive. Get ready to ignite those muscles and experience a new dimension of strength and tone.

Explosive Results: 6 Landmine Exercises Unleashed

Are you searching for an exhilarating workout routine that promises remarkable gains? Look no further, because our 6 Landmine Exercises Explosive Results are here to redefine your fitness journey. These dynamic exercises engage multiple muscle groups, ensuring you get the most bang for your buck. Whether you’re a beginner or a seasoned fitness enthusiast, these exercises will challenge your body, boost your strength, and redefine your physique.

Let’s jump right in and explore these explosive exercises, designed to leave you amazed at the transformation your body can achieve. Say goodbye to mundane workouts, and embrace the exhilaration of these game-changing landmine exercises.

Exercise 1: Landmine Thrusters

Targeted Muscle Groups: Quads, Glutes, Shoulders, Core

  1. Stand with your feet shoulder-width apart, with the landmine barbell anchored securely.
  2. Hold the barbell with an overhand grip close to your chest.
  3. Lower into a squat position, keeping your back straight and chest up.
  4. Explosively push through your heels and extend your legs, simultaneously pressing the barbell overhead.
  5. Lower the barbell back to your chest and repeat for the desired reps.


  • Engage your core throughout the movement.
  • Maintain proper squat form to prevent strain on your knees.

Exercise 2: Landmine Rows

Targeted Muscle Groups: Back, Biceps, Shoulders

  1. Stand with your feet hip-width apart, facing the landmine barbell.
  2. Hold the barbell with your inside hand and step back to create tension.
  3. Keep your back straight and pull the barbell towards your hip, keeping your elbow close to your body.
  4. Lower the barbell with control and repeat.


  • Squeeze your shoulder blades together at the top of the movement.
  • Use your back muscles to initiate the pull, not your biceps.

Exercise 3: Landmine Deadlifts

Targeted Muscle Groups: Hamstrings, Glutes, Lower Back

  1. Position the landmine barbell in front of you.
  2. Stand with your feet hip-width apart, toes under the bar.
  3. Hinge at your hips, keeping your back flat, and grip the barbell with both hands.
  4. Push through your heels, extend your hips, and stand up straight.
  5. Lower the barbell with control and repeat.


  • Maintain a neutral spine throughout the movement.
  • Keep the barbell close to your body to prevent straining your lower back.

Exercise 4: Landmine Press

Targeted Muscle Groups: Shoulders, Triceps, Chest

  1. Place the landmine barbell in the anchored position.
  2. Stand facing away from the anchor point, holding the barbell at shoulder height.
  3. Press the barbell overhead, fully extending your arms.
  4. Lower the barbell back to your shoulders and repeat.


  • Engage your core to stabilize your body during the press.
  • Control the movement as you lower the barbell to maximize muscle engagement.

Exercise 5: Landmine Russian Twists

Targeted Muscle Groups: Obliques, Core

  1. Sit on the floor with your knees bent, feet flat, and lean back slightly.
  2. Hold the landmine barbell with both hands at chest level.
  3. Lift your feet off the ground, balancing on your sit bones.
  4. Twist your torso to the left, bringing the barbell towards the floor beside your hip.
  5. Twist to the right, alternating sides.


  • Keep your back straight and engage your core throughout the exercise.
  • Control the movement to avoid strain on your lower back.

Exercise 6: Landmine Rainbow

Targeted Muscle Groups: Obliques, Core

  1. Attach a barbell to the landmine anchor.
  2. Stand sideways to the anchor point, holding the barbell with both hands extended at one side of your body.
  3. Move the barbell in a semi-circular motion over your head, creating an arc from one side to the other.
  4. Complete the desired reps on one side before switching to the other.


  • Visualize the rainbow shape to guide your movement.
  • Engage your core to stabilize your body as you move the barbell.


Congratulations, you’ve just unlocked a treasure trove of explosive results with these 6 landmine exercises! Each movement is a step towards a stronger, more defined physique, and AH7 is thrilled to be your fitness companion on this journey. Remember, consistency is key, so lace up your sneakers, grab that barbell, and let’s sculpt those muscles like never before. The journey might be challenging, but the view from the top is absolutely worth it.


Q1: Are landmine exercises suitable for beginners?
Absolutely! Landmine exercises can be tailored to different fitness levels. Start with lighter weights and focus on proper form before progressing to heavier loads.

Q2: Can I do these exercises at home without a gym?
Certainly! You can anchor a barbell in a corner or use a landmine attachment if available. Just ensure the setup is stable.

Q3: How often should I incorporate these exercises into my routine?
Aim for 2-3 times a week, allowing muscle recovery between sessions.

Q4: Are landmine exercises only for muscle building?
No, they also improve functional strength and stability, benefiting daily activities.

Q5: What’s the Dead Landmines Alternative?
The Dead Landmines Alternative refers to performing landmine exercises without a barbell, using dumbbells or kettlebells for resistance.

Q6: Can I target specific muscles with these exercises?
Yes, each exercise primarily targets specific muscle groups. For example, Landmine Rows focus on your back and biceps.

Q7: Should I warm up before attempting these exercises?
Absolutely, warming up is essential to prevent injury. Perform light cardio and dynamic stretches.

Q8: How many reps and sets should I do?
Start with 3 sets of 10-12 reps per exercise and adjust as needed.

Q9: Can I combine landmine exercises with other workouts?
Certainly! They can be part of a comprehensive routine that includes cardio, flexibility, and other strength exercises.

Q10: What are the Landmine Rainbow muscles worked?
Landmine Rainbow primarily targets the obliques and core muscles, enhancing rotational stability.

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